Nacho Soup with Salsa & Carrot Dip Chips


Main Meal


Preparation time: 35 min



This recipe was created by Joni Condos of Opti Cook. Note: OPTIFAST licenses a selection of Opti Cook recipes and does not endorse or hold any further association with Opti Cook or its website content.

Ingredients (serves 8)


  • 1 tbsp olive oil
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 2 tsp cumin
  • 1/2 tsp paprika
  • 1 tsp chilli powder
  • 1 sachet (50g) of low salt tomato paste
  • 4 cups Massel (Vegan) salt-reduced stock 
  • 400g can, no added sugar crushed tomatoes
  • 1 medium zucchini, roughly chopped
  • 1 cup of cauliflower florets, roughly chopped

Carrot Nacho Chips

  • 3 thick carrots cut into long thin rounds on the diagonal
  • 1 tbsp dried parsley flakes
  • 2 tsp onion powder
  • 2 tsp chilli powder
  • 2 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp olive oil

Capsicum Salsa

  • ½ cup red capsicum, diced
  • ½ cup red onion, diced
  • ½ cup coriander, finely chopped
  • 2 tbsp lemon or lime juice
  • ½ tsp ground cumin
  • Pinch salt
  • Pinch cracked black pepper
  • NB. You can also add 2 tbsp of chopped jalapeno peppers if you like them



  1. If using the salsa on top, do this recipe first to allow its flavours to develop.
  2. Heat a large saucepan over medium heat. Add the olive oil, onion, garlic, cumin, paprika & chilli & cook for 5 mins.
  3. Add tomato paste, stock, tomatoes, zucchini & cauliflower. Bring to the boil, reduce heat to low, and cook for 30 mins or until the cauliflower is lovely & soft.
  4. Blitz with a stick blender or similar until smooth & creamy. This can take some time, but it does come together. NB. Make sure the cauliflower is really well cooked, or else it could be a little grainy.
  5. Taste & add salt or black pepper if needed. If you are not going to do the salsa on top, add 2 tbsp lemon juice or to taste.

Carrot Chips

  1. Preheat oven to 210 °C & place a tray in the oven to warm up. Cut the carrots. Mix with all other ingredients.
  2. Place in a single layer on the preheated tray. Cook for 10 mins, then turn and cook for a further 5-10 mins. Check that they do not burn, as it can happen very quickly. I recommend setting a timer so you don't forget them, especially if cooking the soup simultaneously.


  1. Stir all ingredients together & pop in the fridge to develop the flavours while you cook the soup.


  1. Add the soup to the bowls, top with a spoonful of the salsa, a few carrot chips & some coriander and a squeeze of lemon juice.
  2. You can also top the soup with fresh coriander, a shake of paprika &/or jalapeno peppers.


  • You can buy Jalapeno peppers in a jar in the Mexican section of the supermarket.
  • The soup freezes very well.
  • The salsa keeps in the fridge for at least three days.
  • If you are not doing the salsa, please add a squeeze of lemon to the soup to give it the acidic kick it needs amongst the sweetness of the tomatoes.